Fiber
Dietary fiber is the indigestible portion of plant foods that supports digestive health, blood-sugar regulation, and cholesterol management. The Daily Value is about 28 g, though many adults fall short. Soluble fiber forms gels and lowers cholesterol, while insoluble fiber adds bulk and promotes regularity.
- Unit
- g
- RDA (adult)
- 28 g
- Functions
- Promoting regular bowel movements and gut motility, Feeding beneficial gut bacteria (fermentable fiber), Slowing glucose absorption and improving glycemic control, Lowering LDL cholesterol (soluble fiber)
- Food sources
- Whole grains, Legumes, Vegetables, Fruit, Nuts, Seeds, Bran
- Deficiency
- Low intake is associated with constipation, increased risk of diverticular disease, and poorer blood-sugar and cholesterol control.
Richest foods
| Chia Seeds | Nuts & seeds | 34.4 g |
| Flaxseed | Nuts & seeds | 27.3 g |
| Almonds, Raw | Nuts & seeds | 12.5 g |
| Sesame Seeds, Whole | Nuts & seeds | 11.8 g |
| Pistachios, Raw | Nuts & seeds | 10.6 g |
| Pecans, Raw | Nuts & seeds | 9.6 g |
| Black Beans, Cooked | Legume | 8.7 g |
| Sunflower Seeds, Dried | Nuts & seeds | 8.6 g |
| Peanuts, Raw | Legume | 8.5 g |
| Lentils, Cooked | Legume | 7.9 g |
| Chickpeas, Cooked | Legume | 7.6 g |
| Avocado, Raw, All Varieties | Fruit | 6.7 g |
Amount per food's listed serving.